Day 53

ECCENTRIC LOWER BODY & ABS.

Either the classes are getting easier, or I truly am getting used to them!! Either way, THANK GOODNESS!!! I went to the 3pm class again...I think I will continue to go to this class every day. I like it.

Warmed up with a long run, around three buildings.

3 sets of 20 crunches. While my partner does crunches, I have 3 sets of semi-straight leg 'dips.' Holding the bar with 30lbs on it, back straight, bend over as far to the ground as you can without bending the legs any more. Bring it back up, that is one. Switch after each set.

Single leg squats. With one leg out squat and hover as slowly and as long as you can until you come to a complete sit onto a bench. Lift yourself up on that same leg, that is one. 3 sets of ten on each leg.

With your partner, lay on your stomach. Bending at the knee, your partner will be trying to push your feet to the ground, you try to resist. 3 sets of 20. Switching between partners each set.

Each partner gets a mat, facing eachother in the situp position. 12lb medicine ball passed between the two of you, doing situps. 2 sets of 50, doing 25 without the medicine ball, 25 with the medicine ball.

Freeweight squats. 3 sets of 20. 30lbs on the bar. The first ten are done slow...the last ten are fairly quick.

Abs. 50 crunches. Then you put your feet in the air, using your right arm, touch your left toe and so on...set of 50. Finish two complete sets.

You are in the pushup position, but with your hands on top of a gym ball, not the ground!! SOOOOO hard!!! Hold for 45 seconds. While doing that, partner is leaning against the wall, seating position, also holding 45 seconds. Switch. 3 sets.